Scientific Name: Merluccius spp.
Market Name: Hake; Cape capensis;

Introduction: There are two separate families of hake, Merluccidae and Gadidae, with M. capensis and M. paradoxis being the more common species found in South Africa stores.

Nutrition facts: Calories 90, cholestrol 67mg,  protein 18.3g & omega 3 0.2g

Cooking tips: Hake can be substituted for many dishes calling for pollock or cod. They are excellent fried in a light, crispy batter, utilising a broad range of seasonings. It is often used for fish sticks and cakes.  The key with all hakes is to treat them gently in the kitchen.

Scientific Name: Thunnus albacares
Market Name: Tuna

Introduction:Yellowfin, as its name implies, is distinguished from other tunas by a long, bright-yellow dorsal fin and a yellow strip down its side. Yellowfin is the most tropical species of tuna, abundant in warm waters throughout the Pacific and Atlantic, often mixed with other species, especially skipjack tuna. The best-quality yellowfin is caught by hook and line. Market size runs from 7 1/2 to 20 pounds

Nutrition facts: Calories 108, cholestrol 45mg,  protein 23.4g & omega 3 0.2g

Cooking tips:  Yellowfin is excellent raw, but for grilling and broiling, cut steaks 1 1/2 inches thick. The tuna needs little flavor enhancement; just brush with olive oil and sprinkle with seasoning. Tuna can also marinate for several hours without becoming “cooked.” Try a marinade of white wine, a little oil and some brown sugar for an hour or two before grilling.

Scientific Name: Salmo salar
Market Name:Atlantic Salmon (Norwegian Salmon)

Introduction:  Atlantic salmon are farmed in more than a dozen countries around the world, and takes on the name from where it is farmed. The adult Atlantic salmon is a handsome, silver-skinned fish with distinct black cross-like spots over the body and head and above the lateral line. It closely resembles the Pacific coho. Farmed Atlantics start at 4 pounds, but fish up to 18 pounds are available.

Nutrition facts: Calories 183, cholestrol 59mg,  protein 19.9g & omega 3 1,9g

Cooking tips: With the Atlantic salmon’s delicate flavor, avoid accompanying flavors that overpower the fish. A light dill-and-yogurt or cucumber-dill sauce works well, and sliced cucumbers and new potatoes are ideal companions.

Scientific Name: Genypterus spp.
Market Name: Kingklip

Introduction:  The slender kingklip, a member of the cusk eel family, comprises four species, with the common species found in South Africa being G. capensis. Kingklip can reach 5 to 6 feet long and 50 pounds, but most found on the market average 10 pounds. Kingklip are found in waters as deep as 250 fathoms off South Africa.

Nutrition facts: Calories 71, cholestrol 22.1mg,  protein 15.9g

Cooking tips: The fish works well in soup and stews, because the dense meat holds together. Fillets, which range from 1 to 4 pounds, lend themselves to almost any cooking method.

Scientific Name: Coryphaena hippurus
Market Name:  Mahimahi / Dorado / Dolphinfish

Introduction: Mahimahi is one of the most beautiful fish in the ocean because of its rich, iridescent colors. The back is an electric greenish blue, the lower body is gold or sparkling silver, and the sides have a mixture of dark and light spots. Although most people associate mahimahi with Hawaii, it is found in tropical and sub-tropical waters around the globe. Mahimahi reach 50 pounds, but 5 pounds is the average market weight.

Nutrition facts: Calories 100, cholestrol 80mg,  protein 22g & omega 3 0.11g

Cooking tips: Mahi performs well on the grill. Though it is not an oily fish, the meat remains nicely moist and can hold up even to blackening. Mahi has a thick skin that should be removed before cooking.

Scientific Name: Xiphias gladius
Market Name:  Swordfish

Introduction: Swordfish  harvesting is governed by the International Commission for the Conservation of Atlantic Tunas. U.S. Atlantic fishermen operate under a strictly enforced ICCAT quota, but not all ICCAT nations observe their quotas. Swordfish grow to over 1,000 pounds but average 50 to 200 pounds.

Nutrition facts: Calories 121, cholestrol 39mg,  protein 19.8g & omega 3 0.6g

Cooking tips: